Healthy holidays: Tips from a nutrition scientist and nutrition graduates

Chenin Treftz Nickel, Jacqueline Wickens and Samira Bouldt give tips for eating, drinking and being healthy this holiday season

Drinks made with fresh fruit on a table decorated for the holidays

Rethink Your Drink Nevada's delicious healthy drink recipes are perfect for holiday parties. Photo by Brooke Lark.

Healthy holidays: Tips from a nutrition scientist and nutrition graduates

Chenin Treftz Nickel, Jacqueline Wickens and Samira Bouldt give tips for eating, drinking and being healthy this holiday season

Rethink Your Drink Nevada's delicious healthy drink recipes are perfect for holiday parties. Photo by Brooke Lark.

Drinks made with fresh fruit on a table decorated for the holidays

Rethink Your Drink Nevada's delicious healthy drink recipes are perfect for holiday parties. Photo by Brooke Lark.

Chenin's Tips

Stay hydrated

The best drink to quench your thirst is water! Water is necessary for normal body functions, but staying hydrated has many other benefits, including helping to achieve a healthy weight, feeling your best and maintaining good concentration.

Skip the soda, not the bubbles

Mix 1 part cold sparking water to 1 part cold 100% fruit juice to get a sweet, fruity and fizzy sensation. Check the ingredients list to avoid sparking waters with added sugars or sweeteners.

Try a new recipe

Visit Rethink Your Drink Nevada's website for delicious, low-cost, healthy drink recipes. Most can be made with just a few ingredients. Any would be the perfect addition to a holiday party.

Jacqueline's Tips

Pick one thing to keep up on

With the craziness of the holiday season, it can be hard to stay completely on track. Pick one healthy habit, like staying hydrated or eating veggies, to keep up on.

Focus on maintenance

Holiday treats and parties are part of the delight of the season, so enjoy them! Focus on maintenance of body weight, not necessarily weight loss, over the next few months.

Find an accountability buddy

Accountability is a great way to stay on track. Before you go to a holiday party, make a plan with an accountability buddy so you're less likely to overdo it!

Samira's Tips

Put a fresh spin on cravings

Brush your teeth immediately after your last meal of the day to help keep you from indulging on extra holiday treats. Attending a holiday party? Bring some gum to chew!

Order it your way

Ask for salad dressing and toppings on the side so you have full control of their portion sizes. Get toast and bread "dry" to save some calories. And, opt for veggies steamed or raw instead of sautéed or roasted.

Bake healthy

When baking holiday treats, replace oil or butter with Greek yogurt, applesauce or pumpkin puree.


Chenin Treftz Nickel, Ph.D., R.D., is a nutrition research scientist with Rethink Your Drink, a program offered by College of Agriculture, Biotechnology & Natural Resources' Department of Nutrition in collaboration with Extension. The program is funded by USDA’s Supplemental Nutrition Assistance Program — SNAP. SNAP provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, contact 800-992-0900.

Jacqueline Wickens and Samira Bouldt graduated from the College of Agriculture, Biotechnology & Natural Resources with Bachelors of Science in Nutrition with specializations in Dietetics. Jacqueline is a nutrition coordinator and health coach and Samira is a nutritionist and personal trainer with Saint Mary's Fitness Center.

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